Leg developement - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Leg developement

Fallen. Posts: 28 Joined: 2004/11/22	2005/10/22, 10:40 PM I currently play football, but i lack speed and the big play explosion, i was woundering what would me more powerful to break tackles and make my own holes i run about a 4.8 squat 335, max bench is 255, im 5'6 165 i want to be the big play guy im a junior in highschool so i still have my senior season to impress

	2005/10/23, 06:03 AM Deadlift and all of its variations, plyometrics, various lunges, squats, power cleans, etc... the easiest would be to incorporate deadlifts as first exercise into your back or leg workouts..... lift heavy.....2-5 reps....with occassionally working up to your 1 rep max...for 3-8 working sets on a given exercise... sprint work....8-15 sets of 40 yard dashes for example....and rest 3-5 minutes between sets....stop when you can no longer maintain good pace....this should be on day off from weight training....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/10/23, 12:24 PM I agree, but I would add Dynamic Effort Box Squats. Doing explosive dynamic effort workis very important to building speed and explosion of the line. Also, I would practice your start of the line. For example, do 6-8 sets of a 10 yd dash, working on your start. Start in a 3 point stance, and practice exploding from this position. I am sure menace would also agree that some sled work would be beneficial. Also, menace...15 sets of a 40 yd. That would be one hell of a workout. I would cut that in half if you are doing anything else on that day. -------------- To have talent is to have limits. I have no talent therefor I have no limits. Steve Prefontaine If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
AIrJohn Posts: 2 Joined: 2005/10/27	2005/10/27, 07:50 PM I'm very suprised at your squat and your 40 time. I've read many articles that usally say the main thing to a 40 is your squats. That is still a great squat you should be proud of it.